Walking versus running…which is better for fat loss?

There are expert studies that would argue that running is king, but just as many, if not more, of late that argue the opposite and say walking is clearly the front runner.

As the leading experts in the fitness game with over 15 years of experience mastering the art of fat loss not only with their own bodies but also with hundreds of personal clients, Dover Boot Camp Trainers have found that without a doubt brisk walking stands alone as being number one for fat loss.

Results may vary some but, the numbers don’t lie and Dover Boot Camp Trainers have years of client analysis, measurements, and body transformations documented to prove my case.

Just this week The Department of Nutrition at Harvard School of Public Health in Boston, Massachusetts did a study reviewing how brisk walking for an hour daily can reduce your genetic influence towards obesity.

“In our study, a brisk one-hour daily walk reduced the genetic risk towards obesity by half,” said Qibin Qi, Ph.D.

So let’s get clear…

Commit yourself to a one hour walk daily and cut your genetic risk in half, that also means that all the related disease’s caused by being overweight are also cut in half.

WOW! Does anything else need to be said….?

Dover Boot Camp Trainers believe this controversy between running and walking stems from a lack of understanding or knowledge on how the human body works and the correct way to lose fat.

I can see why people are confused, explain Dover Boot Camp Trainers, it just seems logical that running would be better than walking, right?…you breathe faster, your heart pumps faster, you sweat a lot, etc.

Walking on the other hand, not so much, right?…when you finish a walk you just don’t feel like you did enough. You feel like you need to run so you’ll lose weight faster.

Here’s the secret…Don’t strive to lose weight, strive to replace fat with muscle!

Losing weight includes losing muscle which is the biggest mistake you could ever make. Muscle is your biggest ally in the fight against fat! So, you not only want to prioritize retaining every ounce of muscle you have now, but gain even more muscle if possible. Muscle is what Dover Boot Camp Trainers call the control center for the metabolism. Those who have more muscle will have a higher metabolism, and even at rest will burn more fat.

You must understand that running has a tendency to break down and sacrifice muscle, and in the case of someone trying to lose fat it’s not worth the risk because you need to retain every ounce of muscle you have.

Not only that, if you are overweight, even if by just a few pounds, running will put you at risk for an injury. For every pound you’re overweight, you’re adding four pounds of pressure on your knees and six pounds of pressure on your hips.

Dover Boot Camp Trainers say they have clients right now who are paying for a decision they made to run months later, because they caused themselves injury. Remember, just because you can doesn’t mean you should!

You must clearly identify your priority. Do you want to be a runner, or do you want to lose fat? Which is it?

What Dover Boot Camp Trainers tell clients is this, once they have accomplished their fat loss, improved conditioning, strength, and flexibility that would be the appropriate time to take up running.

To learn more from our experts click Dover Boot Camp

Chris Gray

President

Punch Kettlebell Gym Dover

Fitness Expert

Best Selling Author

“3 Steps To Your Best Body In Record Time”

Now, what Dover Boot Camp Trainers say next may be shocking for some, but experience has proven it to be one hundred percent accurate, believe it or not.

Stress can sabotage any chance of successfully reaching your goals regardless of how well you eat and how much you exercise.

Dover Boot Camp Trainers advise they have unfortunately witnessed good folks, with a tremendous desire to achieve their best body, doing all the right things only to fail miserably because the stress their body and mind had to endure daily was killing their efforts!

Not only that, stress can also cause a host of other health problems, even death explain Dover Boot Camp Trainers!

So, why is stress such a roadblock?

Stress in and of itself isn’t a bad thing. It’s a perfectly natural response to the world around you. When daily stresses are allowed to build up, however, they can take a serious toll on the body. Stress can interfere with normal eating habits, like not eating at all or binge eating.

Dover Boot Camp Trainers say stress can be responsible for both physical & psychological symptoms, such as stomach pains, headaches, anxiety and even panic attacks for some.

But, the biggie is stress increases chemical levels in the body that literally stop fat loss and muscle gain in their tracks!

Fortunately, there are fantastic ways to reduce stress naturally and help your weight loss efforts in the process. Taking the right measures to lessen the impacts of stress can improve your health; your attitude and even your next weigh in.

How can you effectively battle stress and your waistline bulge at the same time? Try these simple, but very effective measures Dover Boot Camp Trainers use to battle stress:

Consistent Exercise – Exercise is one of the most effective ways to reduce the toll stress can take on the body when done consistently. When you get up and get moving, your body will respond positively. Not only will you help yourself lessen stress, but you will keep forward momentum toward your fitness & health goals.

Get some sleep – Making sure the body is properly rested is an essential key in the fight against stress. When people are stressed out, they tend to sleep less. This, in turn, can lead to irritability and even more stress. Work on getting at least seven to eight hours a night. Exercising can help make this goal a reality.

Meditate – You don’t have to go to a yoga class or read tons of books to gain the basic benefits of meditation. Just learn some very simple deep-breathing techniques and give yourself a few minutes a day to practice them. Clear your mind, breathe in deeply, relax and let go of the tension you’re holding. When this is combined with other efforts – exercise and rest – the positive impacts can really shine.

Eat right – This is one of the quickest solutions to stress reduction. It’s simple, eat right-reduce stress! Proper nutrition is extremely important in stress reduction. I can tell you from my own personal experience, when I don’t eat properly and timely my stress levels rise dramatically.

Stress reduction is accomplished differently for everyone explain Dover Boot Camp Trainers, these are just a few examples. You have to find the best solution for you, the important thing is taking action to reduce the stress in your life!

Stress has also been linked with heart disease, stomach ailments, heart attacks and just about every other illness and disease. It can throw a real big monkey wrench in not only your health & fitness plans but more importantly the quality of life you want to live in the future.

To learn more about staying fit and battling stress click Dover Boot Camp

Live Greatly!

Chris Gray

President

Punch Kettlebell Gym Dover

Fitness Expert

Best Selling Fitness Author

“3 Steps To Your Best Body In Record Time”

You stand on the scale, and the reading determines if it’s a good day or a bad day for you and all those around you. You get sick to your stomach when it’s picture time and avoid having them taken at all cost. You break out in a sweat and your heart races at the thought of getting up in front of a group to speak. You can no longer spend quality time with friends, family, and loved ones because your condition keeps you on the sidelines like a spectator.

It’s time to lose weight and get into shape once and for all. Maybe you haven’t done anything in years or maybe you’ve been on a diet as far back as you can remember only to be disappointed with the end result.

The problem is finding the best diet plan to help you reach your goals, right…?

Dover Boot Camp Trainers say wrong! The simple truth is there is no diet plan that is the best. The best diet is NO DIET! Go on a strict diet plan to drop weight fast and you will soon find your weight going up and down like a yo-yo. The problem is most diet plans aren’t realistic for long-term use. While you might lose weight fast while you’re on them, experience has proven that the weight is likely to come back as soon as you start eating normally again. Plus, many so-called diet plans neglect proper nutrition. They cut out entire food groups for the sake of fast losses in weight.

Dover Boot Camp Trainers explain…fast weight loss by dieting is not the answer. In fact, dieting has contributed to the dramatic increase in obesity we have seen of late. Studies and experience have proven that when yo-yo dieting, the average person will gain an additional five to ten pounds once they stop following the diet and return to normal eating. That means that if you go on a diet once a year for five years, you potentially could be fifty pounds heavier than the day you started on your first diet. It happens!

Dover Boot Camp Trainers say there’s one extremely important thing to remember! Any diet plan that focuses on weight loss is a poor diet plan! You will know this if the diet plan you’re following relies on stepping on a scale to measure progress. This may be against everything you’ve ever known to be true, but I can assure you it is proven and accurate.

Taking control of your health and nutrition, when done correctly, puts no emphasis on weight loss at all! None! You don’t want to lose weight…you want to lose fat. And no, they are not the same thing! And fat loss cannot be measured with a scale!

Measuring weight using a scale looks at an overall loss of pounds and does not differentiate between losing water, fat, muscle, etc. In fact your scale weight will fluctuate significantly with things like menstrual cycles and bowel movements explain Dover Boot Camp Trainers. Scale weight is inaccurate and, absolutely under no circumstance, should it be used to measure results. Achieving your best body will hinge on you replacing fat with muscle, or increasing lean muscle mass while simultaneously reducing overall body fat.

Again, neither fat nor muscle can be measured with a scale!

So, what can you do to eat yourself to a healthier weight without going on a diet plan? Dover Boot Camp Trainers advise starting with good common sense and consider these things:

1. Eat whole foods – It is best to buy your groceries and make your meals starting with fresh fruits and vegetables, lean meat and other healthy products. While processed foods might be easier, they often contain chemicals, sweeteners, artificial colors and who knows what else! Freshly prepared meals that start with healthy ingredients are better for fat loss and they’re better for fueling the body.
2. Read labels – It’s not always possible to eat whole foods at every single meal. When this is the case, select processed or pre-packaged products with care. Read the labels and look for items that are as close to natural as you can find. Also look at the serving size compared to the amount of calories in a single serving .
3. Go for balance – Make sure meals contain foods that truly nourish and fuel your body. Strike a balance with fruits and veggies, legumes, lean meat, low-fat dairy and other necessary foods.
4. Eat less, but more often – Smaller, more frequent meals can help greatly with weight loss. Shoot for smaller portions and try to eat six small meals a day. It’s important not to skip meals – especially breakfast – because doing so can foster weight gain rather than loss. The secret to speeding up metabolism and burning fat is eating small meals every three hours.
5. Avoid temptations – Uncover your unhealthy habits and take steps to overcome them. If you can’t steer clear of ice cream after dinner, try finding a healthier, lower-calorie option. It’s okay to keep “treats” in your diet when you’re losing weight, but make sure they really are treats. No one really needs ice cream seven nights a week.

No matter what your goals, Dover Boot Camp Trainers strongly urge you have clarity on this all important fact. From getting in the best shape of your life to losing weight and keeping it off, and everything else in between…it’s a journey.

Fad diet plans just aren’t sustainable. Dover Boot Camp Trainers emphasize to get the results you want you must first establish simple, healthy habits and routines that will provide the foundation for your future health and fitness. Like planning and preparation, improved time management, being accountable to a coach, food journaling, and making you the priority! Minimizing obvious unhealthy choices and begin making smarter healthier choices.

Once you have this foundation in place you will be inspired by your accomplishments and progress. You will begin seeing & feeling about yourself with a new sense of confidence and motivation, you now will have gained traction and are well on your way to the life you want to live.

To speak with one of our experts about about your nutrition click Dover Boot Camp

Chris Gray

President

Punch Kettlebell Gym Dover

Best Selling Fitness Author

“3 Steps To Your Best Body In Record Time”

“Motivation – It Will Run Out, But There’s a Solution!”

You’ve set your New Years Resolution, joined a gym and you’re all set to drop that 20 pounds you’ve promised yourself you’d lose for years. Your motivation is high and you know you can do it!

Dover Boot Camp Trainers say that is fantastic news, but it’s time to temper your enthusiasm with a bit of reality. The fact is your motivation is very high right now and that’s a good thing. Your motivation, however, isn’t going to last forever. When you’re 30 days in and that scale doesn’t say what you would have hoped, you need a plan in place to keep yourself going.

So, how can you bolster your motivation and make sure it stays on course? There are a few fairly simple tricks that can help you retain your desire to achieve even when the going gets tough. Dover Boot Camp Trainers reveal these 5 proven winners to help yourself stay on track:

1. Publicize Your Goals – Make your goals public for all to see and frequently provide updates of your progress for them to follow. Dover Boot Camp Trainers explain doing this is like drinking rocket fuel! Others will now encourage you to succeed, and believe me, you will be successful. Now that your goal or challenge is public, all eyes are on you and failure is not an option!

2. Get A Workout Buddy – When you work out alone, it’s all too easy to quit in the last 10 minutes. It’s also a whole lot easier to skip a day here and there. You need a way to hold yourself accountable to overcome those dips in motivation that are very likely to occur. Instead of going it alone, workout with a friend. Keep up with personal training sessions. Join a group exercise class. Dover Boot Camp Trainers say just do something that involves another human being that can help hold your feet to the fire if and when the urge to quit strikes.

3. Challenge Yourself – For those of us who choose to live the fitness lifestyle, staying motivated long term sometimes can be a difficult task. There is one sure fire way to keep yourself charged for the long term journey…challenge yourself! Dover Boot Camp Trainers teach regularly challenging yourself with goals that are outside your comfort zone will keep you focused, committed, and accountable to your training. So get signed up for a local fitness challenge or race, let everyone know you’re doing it and if possible get your friends involved.

4. Set Realistic Goals – Saying you want to lose 100 pounds is great, but it’s a pretty big number to shoot for. While it’s a great idea to have an end goal, try setting smaller ones along the way. Use milestone goals to help keep yourself going. Dover Boot Camp Trainers encourage to give yourself rewards when you attain these milestones, too. Little things like a massage or a day at the salon for losing five or 10 pounds can motivate you to keep reaching for loftier goals.Use the S.M.A.R.T. method when setting goals: Specific, Measurable, Attainable, Realistic, Timely.

5. Get A Coach – Not having the knowledge to put a complete program together is one of the most common problems most people face. There is so much information on health and fitness out there, and most of it frankly is incorrect even from the so called “experts”. To avoid information overload and make sure you are on the right path and making the best use of your time and efforts, seek a coach who has years of experience backed by proven results.

Losing weight and living the fitness lifestyle is a long-term journey that calls for motivation. If you’ve been told that you can just take some pills or drink a couple of shakes and drop a dress size over the weekend, you have been lied to. What is it they say? “It works like magic”…yeah right! Fitness and health has to be a lifestyle! Which means you have to be in it for the long haul! Keep your motivation high by enlisting some help.

If you would like some help from one of our fitness experts click Dover Boot Camp Trainer now.

Chris Gray

President

Punch Kettlebell Gym Dover

Fitness Expert

Best Selling Fitness Author

“3 Steps To Your Best Body In Record Time”

“Building The Foundation”

In our previous blog Dover Boot Camp Trainers showed you that proven studies have shown us that a solid 80% of the time what keeps you from achieving your true potential is your own belief system or fear, and only 20% of the time are there legitimate barriers keeping you from being at your best!

Here’s a great quote that will give additional clarity to what I’m talking about.

“To desire something is in proper accordance with the laws of attraction. You attract what you desire. To need something is misuse of the law. You cannot attract what you need if you feel you need it urgently or desperately, because that emotion contains fear. That kind of “needing” keeps things away…Desire everything. Need nothing.”

Rhonda Byrne

The Secret… bringing joy to billions

Dover Boot Camp Trainers believe fear driven behavior will take over your life if you let it, and could legitimately sabotage any chance of true success you’ll ever have. To avoid this fate you must re-wire your brain to eliminate fear from your decision making processes, actions, and beliefs!

Dover Boot Camp Trainers say you are in full control of this, it’s simply a conscious decision!

Now let’s take a look at this word desire, and for the purposes of this post we will interchange the word “desire” with the word “vision”, and get into building the foundation or your road map for success in 2012.

But first, you must ask yourself why…? Why are you doing this…?

Dover Boot Camp Trainers say before attempting any goal, no matter what that goal might be, step 1 is drilling down your “why?”

Dover Boot Camp Trainers say this is a critical step missed by most, but your “why” is the driving force that fuels the “desire”, or that “vision” I spoke of. Without a strong “why”, even small bumps in the road will throw you off track. At the first sign of difficulty or adversity you will be ready to quit, unless…you have a strong “why” that keeps you motivated and focused on the big picture and what’s really important.

Here is a great video that will help you put things in perspective and better understand the importance your “why”:

Step 2, once you have your “why”, is establishing a clear vision of what you want to achieve. When establishing your vision or what Dover Boot Camp Trainers like to call a “Dream List” or “Dream Lifestyle” you absolutely cannot allow fear to play a role in your decisions.

Dover Boot Camp Trainers challenge you to go all out, get crazy, and put anything and everything you would ever want to achieve on that “to do” list. Or put it in Hollywood terms…your “bucket list”

Step 3, once you have clarity on your vision, is to set consistent “targets” that you must hit over time that will eventually transform your vision to a reality. These “targets” or “goals” are what Dover Boot Camp Trainers like to call “daily victories”. These daily victories should be frequent, small, and attainable.

Finally, step 4 is review your targets often. By reviewing your list daily your targets or goals get burned into the subconscious mind and become automatic. Failure to do so will surely keep you from achieving your best.

For example, a Dover Boot Camp Training client of sat down with for a progress review and felt that her progress has stalled slightly for the past 2 weeks. I said “ok, no problem, how long has it been since you reviewed your goals?”

Her response was, “yeah…just about 2 weeks”. So it was clear that when she stopped reviewing her vision & goals her progress began to slow almost immediately.

If you want to achieve success, reviewing your vision & goals daily is simply not an option. It only takes a few minutes before you start each day but the payoff is huge long term. Yes, it takes commitment as does any great achievement in life!

If you would like to learn more from our experts about how to achieve your best click here: Dover Boot Camp

Dover Boot Camp Trainers leave you this week once again with a quote…which by the way has become a favorite!

“Successful people do all of the things unsuccessful people aren’t willing to do”

Chris Gray

President

Punch Kettlebell Gym Dover

Fitness Expert

Best Selling Fitness Author

“3 Steps To Your Best Body In Record Time”

Dover Boot Camp Trainers say proven studies have shown us that a solid 80% of the time what holds you back most is your own belief system or what I call “Head Trash”, and only 20% of the time are there legitimate barriers keeping you from being at your best!

You might assume that on a daily basis a fitness expert is mixing up magic potions and putting together out of this world exercise & nutrition programs to follow…

When, in reality, the majority of what Dover Boot Camp Trainers do is help people like you get out of your own way by overcoming personal fears and breaking down barriers that you yourself have put in place. Then, once those fears have been identified, Dover Boot Camp Trainers can empower you to begin believing in yourself, see a clear vision for the future, and find the action steps to get there.

Most people truly have no Idea they are sabotaging themselves this way. Here are a few examples. On a daily basis, in all situations that range from business to personal goals and everything in between, Dover Boot Camp Trainers hear the words “I Can’t”, “I Don’t Think I Can”, “It’s Impossible”, “I’m too busy”, “I’ll Never”, “I’d Like To, BUT”, etc..

These words are like hot nails driving into ones flesh, say Dover Boot Camp Trainers!

According to Dover Boot Camp Trainers clients will say they can’t do something while actually accomplishing the task at the same time those words are coming out of their mouth. The fact is that out of fear, they had told their brain that it wasn’t possible before ever even trying it.

Dover Boot Camp Trainers Explain…

The dividing line between success and failure is “Decision”!

The fact is, when you say “I Can’t”, “I Don’t Think I Can”, “It’s Impossible”, “I’m too busy”, “I’ll Never”, “I’d Like To, BUT”…you have already made the decision that you’re going to fail before you have ever even tried because of your own head trash.

Dover Boot Camp Trainers teach clients that fear driven behavior will take over your life if you let it, and will be the driving force in all future decisions quite possibly sabotaging any chance of true success you’ll ever have!

Bold statement…but true! So what to do about it..?

For starters Dover Boot Camp Trainers explain you have to re-wire your brain to eliminate fear from your decision making process, believe it or not you are in full control of this!

How to accomplish this is different for everyone depending on the situation, here’s an example of one of the most common seen by Dover Boot Camp Trainers.

Nutrition is hands down the #1 most important part of a successful fitness & health program, but when most people think of eating healthy what’s the first thing that pops into the brain…?

No taste, nasty, bad tasting, salads, twigs & berries, starvation, hunger, and ultimately this all boils down to pain. The mere perception of what you’re eating has a direct effect on your body.

So until you re-wire your brain the chances of you sticking to a healthy nutrition program are slim to none.

Why…? Because you perceived eating healthy as a painful experience and the fear of that experience will drive both your decisions & actions moving forward.

So next time you embark on a nutrition plan, try to see if you can get yourself to change the perception of what you’re eating… and then see how it makes you feel.

Imagine the possibilities… indulgent chicken salads… exquisite fruits and veggies that when eaten result in feeling vibrant and energetic!

The sky’s the limit on this one if you can re-wire your brain!

It is possible say Dover Boot Camp Trainers…

All you have to do is make the “Decision”, that you’re going to love eating healthy!

The next step is establishing your future life vision, goals, and the targets to hit those goals all without fear holding you back. Dover Boot Camp Trainers will talk about this in “What’s Really Holding You Back” Part II coming soon…

If you would like to speak with an expert to learn more about achieving your best click Dover Boot Camp.

Let us leave you with this quote…

“Successful people do all of the things that unsuccessful people don’t want to do”

Chris Gray

President

Punch Kettlebell Gym Dover

Fitness Expert

Best Selling Author

“3 Steps To Your Best Body In Record Time”

The truth is that success is often born from a positive and healthy outlook to everything in life explain Dover Boot Camp Trainers. When you examine your thoughts and the chatter that you “speak” to yourself on a daily basis, you are likely to find you are your own worst enemy. Open your eyes and your mind to your daily thoughts, and really hear what you tell yourself. You must learn to eliminate self-sabotaging “head trash” and negative chatter. Stop telling yourself you can’t and start saying you can. When you do, some amazing things are going to happen.

While this sounds all well and good, you’re probably wondering how to get from Point A to Point B. Here are a few tricks and tips from Dover Boot Camp Trainers that can help you change your mind and your life.

1. Spend a few days truly listening to yourself – Grab a notebook and a pen. Jot down the negative thoughts you have. Listen to what you say to yourself in your mind. Explore what you are saying and consider what triggers your own negative responses.
2. Learn to speak kinder to yourself – Positive affirmations aren’t just New Age mumbo jumbo. They can actually work. Learn to program your mind to believe in yourself, self-confidence can unlock your true potential. Set realistic goals and keep telling yourself you can attain them. Take that same notebook you used to record your thoughts and write down the positives about yourself. Focus on these positives that you know to be true and use them to build up your life in other aspects.
3. Enlist help – When you’re trying to change your mind so you can change your life, positive influences can go a very long way. Find others who are like minded and have similar goals and form a support group, if nothing else just to hold each other accountable! Ask family and friends to assist, having support from your immediate family can be the difference between success and failure. Let them know your goals, how important they are to you, what you are doing to reach them, and how they can lend a hand by offering moral support. Having a cheering section rooting for you can build your self-esteem and it can give you the motivation you need to keep going even when the road ahead is tough.
4. Go To The Movies – No, I don’t mean your local movie theater to catch the latest flick. I’m referring to the theater of the mind, visualization techniques have long been used by the world’s most successful people and can without a doubt help you achieve the life you’ve always wanted.

Take 15-30 minutes daily, find a quiet room and go to your theater. Close your eyes and imagine the life you want to live playing out on a movie screen, what would you see? Visualize in great detail everything you ever wanted in life and how it feels, don’t leave anything out!

Dover Boot Camp Trainers advise to do this every day or even a few times per week and great things will begin to happen, but just like anything worth having in life it takes commitment! Sound like a bunch of hocus pocus…? It’s not, the nervous system doesn’t know the difference between something that’s happening in your mind or something happening in reality.

Here is a must read story giving you real life proof right here at Punch Kettlebell Gym Dover that if you change your mind, you can change your life!

“I have been a recreational runner/jogger since high school and started doing marathons and running local races just after college. I also started weight lifting during my freshman year in college to supplement my cardio. Ever since I lost my “freshman 15″ from college, I have maintained a healthy weight of about 140lbs for the last 10-15 years. I never thought of myself as heavy but just like any girl, I always wanted to lose 5-10 pounds, or wished my legs or butt were just a little smaller.

I have belonged to a gym in one form or another for almost 20 years and I can truly say that they are all about the same…some have fancier equipment than others but they all depend on the motivation of the members to use the fancy equipment. The reality is that some days you’re motivated, some days you’re not. But if you chose to stay on the couch, I guarantee that the guy working the front desk won’t call and ask you where you are.

I heard about Punch Kettlebell gym from a friend. He said that they do crazy things like flip tires, lift stones and use ropes during their workouts. Being the competitive person that I am, naturally I was intrigued. So I called the number and left a message. I remember playing a bit of phone tag with Chris initially but he was very persistent (Chris? No way!!) and never gave up trying to make contact with me. A few days later, I had a consultation appointment with him. During the interview I remember telling him how I was generally self-conscious about my body and how my main goals were not necessarily to lose weight but to convert fat to muscle and see if I could push myself to the next level of fitness. I was skeptical that this could ever happen based on a long track record of running and working out with the same results. But I decided to sign up anyway and give it a try…why not? I didn’t realize at that time that my decision to join the Punch family would change my life.

During my initial measurements in early March 2010, my weight was 143lbs and body fat at 18.5%. I committed to working out at Punch 4 days per week…3 of those days being at 5:00am…while maintaining 6 days/week of cardio (running or cross training). I already had a relatively good diet but I cleaned it up even further by eliminating all refined sugars, choosing mostly low GI foods paired with high quality/lean protein sources and only eating small amounts of healthy fats. I also started incorporating Sunrider tea and Fortune Delight into my daily routine. By January 2011, I had dropped 9 pounds and 7% body fat and lost inches from every spot on my body.

Fast forward to September 2011… by continuing to maintain my workout schedule of 4 (sometimes 5) days per week at Punch plus 6 days per week of cardio and having a very clean, healthy diet, I have dropped another 7 pounds (16 total since March 2010) and 3% body fat (10% total since March 2010). All of these changes have resulted in more energy, motivation and even faster running times! I frequently race in small local 5K and 10K charity runs, and win in my age group (sometimes come in first place for all females!). And the last marathon I ran in December was my fastest time in over 5 years! I am almost 36 years old and feel stronger, leaner and healthier than I have ever felt before in my life. And I am 100% certain that Punch Gym and its wonderful staff have EVERYTHING to do with it!”

Teresa Hutsell-McKinney

Dover, Delaware

Dover Boot Camp Trainers say when it’s time to effect positive changes in your life, the place to start is within. Look into your mind and learn to reinforce the positives and throw out the negatives. Once your belief system is in the right place, there are no limits to what you can accomplish.

To speak with a fitness expert click Dover Boot Camp Trainer now!

Chris Gray

President

Punch Kettlebell Gym Dover

Best Selling Author

“3 Steps To Your Best Body In Record Time”

www.PunchGymDover.com

www.DelawareBootCamps.com

www.DoverPersonalTrainer.com

“How To Recapture Your Firm Stomach And Youthful Energy”

You’re tired of hiding your eyes when you step on the scale and you’re ready to get active and get fit. That’s great news! The problem, however, often lies in how to get from Point A to Point B explains Dover Boot Camp Trainers. This is where a solid foundation before you ever step foot in a gym becomes essential.

Yes, you heard that right, “before” you begin a new exercise program a solid foundation that will support the journey ahead must be established first.

So what defines a solid foundation, and why is this so important…?

Dover Boot Camp Trainers break this down in two essential steps and to make sure you have a  clear understanding I’m going to use two every day examples to help, your home and vehicle.

Lets begin with your vehicle, a stable in today’s way of life that we depend on daily to transport us to and from. We expect our vehicles to run and assume they will get  us safely to our destination. But what happens when we fail to properly take care of our vehicles and neglect regular maintenance? What happens if we put the wrong fuel in the vehicle, like diesel fuel in a gasoline car…?

We find ourselves sitting on the side of the road stranded!

Well, your body is no different. After months, even years of neglectfully putting all the wrong types of fuels and chemicals in our bodies eventually we brake down. And until we get everything flushed out and put the proper fuel back in the system, getting healthy will be almost impossible.

Building A Foundation Step One-Dover Boot Camp Trainers say before beginning any new exercise or nutrition program you must stop filling the body with garbage like cakes, candy, sugars, soda, coffee, fast food, etc…and cleanse the body to flush out all the gunk that’s clogging your system from years of neglect.

Finally, you begin fueling the body with nutritious whole foods again. Any dependancies & cravings diminish and a new found confidence and control begin to take hold. Your digestive system is now efficiently absorbing necessary nutrients and providing you with a foundation to begin your journey for peak performance and health.

Let’s now turn our attention to our homes. Our homes which we spend a third or more of our lives in, which we depend on for safety, protection, and to hold all our most valued possessions.

Image now if you will, that when your home was built only half the required blocks were used to build the foundation. What do you think would happen…? It would only be a matter of time before the foundation would brake down and compromise your precious home.

Building A Foundation Step Two-Dover Boot Camp Trainers explain that before beginning a new exercise program it’s critical that you provide the body with a complete set of building blocks, failure to do so over time will result in almost certain failure.

Dover Boot Camp Trainers believe to achieve optimum results you must avoid missing pieces in your nutrition program and provide the body with all the necessary building blocks. This includes basic foundational supplementation to compliment the food we eat and give you a complete nutrition program.

Are you eating 7-10 servings of fruits and veggies daily…? Are you eating deep sea salmon 3 times weekly…? Most people would have to answer no to that question, in addition it’s widely known that we don’t get what we need from the food we eat. Bottom line, foundational supplementation is a must to achieve a complete nutrition program and your best body!

So in review, before you can lose weight and get in shape there are two critical steps that must be complete. First, you must stop putting poison in your body and take the necessary steps to cleanse the body of all the toxins that you have built up over years of neglect. Second you must replenish the body with the vitamins, minerals, and healthy bacteria needed to restore balance to your operating system. If done correctly the result will be a new found energy!

Most people who think about losing weight or getting in shape simply don’t have the energy to even get up off the couch, and the thought of exercise seems impossible. Dover Boot Camp Trainers say all of that changes once you have cleansed the body and provided your system those essential building blocks.

Now armed with vibrant energy, you have the necessary confidence, determination,  and motivation to take back your body and experience the quality of life you deserve!

Gaining energy is the ultimate goal of Dover Boot Camp Trainers new program called the “24 Day Challenge” and the first step for anyone looking to take control of their health.

This is also a great program for anyone who feels they are stalled out and looking for a jump start to get back on track or take your fitness to the next level!

The 24 Day Challenge program incorporates exercise, a well-balanced diet, and nutritional products into an easy to follow program. There is NO cost for the nutritional consulting you will get. There is no cost for the exercise program designed by Delaware’s top fitness expert.

The ONLY cost is for the Advocare nutritional supplements that are a part of the 24 Day Challenge. You can even get some of your friends involved with you and make it a fun competition which provides great motivation. Believe it or not you don’t even have to be a member of a gym to do the 24 Day Challenge, everything you need to complete the program in the comfort of your own home will be provided!

Sign up today for the next 24 Day Challenge at the link provided below:

www.Dover24DayChallenge.com

If you additional questions and would like to speak with one of our experts click Dover Boot Camp Trainers

Chris Gray
President
Punch Kettlebell Gym Dover

Fitness Expert
Best Selling Fitness Author
3 Steps To Your Best Body In Record Time

www.PunchGymDover.com

www.DelawareBootCamps.com

www.DoverPersonalTrainer.com

Have you been training for months, even years without achieving your best body? If you’re tired of not seeing those pounds fall off, it’s probably time to get serious about your nutrition once and for all! When there is a stumbling block on the path to losing weight or even reaching peak fitness, Dover Boot Camp Trainers warn it’s almost always associated with poor nutrition.

The reality is all the exercise in the world won’t help with healthy weight loss if nutrition is not made a top priority. If you’re eating too much of the wrong things and skipping meals throughout the day, your metabolism will slow, preventing you from losing weight even with exercise and you have no one to blame but yourself.

On a daily basis, people in health clubs all over the world will ignore warnings that nutrition is 90% of their results. They will exercise for months, even years before they will ever make a true commitment to eating healthy. Unfortunately, it is for this reason that most people will fail when they attempt to get in shape or lose weight explain Dover Boot Camp Trainers.

Fortunately, there are some very good ways to make sure nutrition is addressed effectively along with your workouts. To lose weight or get in shape without resorting to unsafe, unhealthy fad diets, try these simple tips:

Eat To Live – There’s no point going on a diet to lose weight if you can’t stick with it for the long haul. Rather than adopting a “plan,” try eating smarter. Limit intake of high glycemic carbohydrates, select whole grains and lean meats, eat fresh fruits and vegetables and steer clear of sugary foods.

Portion Control – You don’t necessarily have to count every calorie for the rest of your life to get results. You do, however, have to stay within a healthy range of calories for you. Try to monitor your portions daily using your clenched fist as a guide.

Change Your Belief System-You must establish a good relationship with the healthy way of living. Learning to love exercise and eating healthy is key to your long term success. Living healthy because you “want to” is very different than living healthy because you “have to”!

Read labels – While it’s always best to avoid prepackaged foods, this isn’t always possible. When it’s a must, make sure to read labels to pick the healthier choices. There are some decent options out there, if you look for them.

Pick frozen foods with care – Frozen dinners are often a better choice than fast-food when you’re in a rush. Do, however, pick the smarter choices here. There are some great healthful frozen entrees on the market today. Read those labels to find them. An even better choice as an emergency backup is our Meal Movement food delivery service, healthy pre-cooked, pre-portioned, lean meats, and snacks.

Pinpoint your triggers – Everyone has a food they just can’t seem to stay away from. Figure out what your temptations are and try to come up with healthful alternatives. If your weakness is greasy, crunchy potato chips, a handful of nuts might do the trick. Chocolate lovers might find low-fat, low-calorie pudding does the trick just as well as a big candy bar.

Get support-Surrounding yourself with like minded people who have similar goals, beliefs, and daily actions will be of tremendous help on your journey. Being a part of a great fitness community that provides fun, results-driven programming, supportive and experienced fitness experts, and variety will also be key.

Education-Constant steady improvement through education is critical, strive to learn more and absorb everything you can.

“The Single Most Powerful Key To Your Best Body”

Dover Boot Camp Trainers reveal a study that shows the value of a food journal and proves beyond doubt that the food journal can double your results!

“Keeping a food diary — a detailed account of what you eat and drink is a powerful tool in helping people lose weight, U.S. researchers confirmed on Tuesday” says Will Dunham-Reuters.

The study involving 1,685 middle-aged men and women over six months found those who kept such a diary just about every day lost about twice as much weight as those who did not.

The findings reflected earlier research that endorsed the value of food diaries in helping people lose weight. Companies including Weight Watchers International Inc. use food diaries in their weight-loss programs.

“For those who are working on weight loss, just writing down everything you eat is a pretty powerful technique,” Victor Stevens of Kaiser Permanente’s Center for Health Research in Portland, said in a telephone interview. The technique also helps hold dieters accountable for what they are eating, Stevens said.

The study involved people from four U.S. cities: Portland, Oregon; Baltimore, Maryland; Durham, North Carolina; and Baton Rouge, Louisiana. Their average weight loss was about 13 pounds (6 kg). But those keeping food diaries six or seven days a week lost about 18 pounds (8 kg) compared to 9 pounds (4 kg) for those not regularly keeping a food diary.

The average age of people in the study was 55. They were asked to eat less fat, more vegetables, fruit and whole grains, exercise 180 minutes a week, mostly by walking, attend group meetings, and keep a detailed food diary. Blacks made up 44 percent of the people in the study. The researchers noted that blacks Americans have a higher risk than whites for conditions linked to obesity including type 2 diabetes and heart disease.

Yes, The Ultimate Body Transformation Secret Is Journaling!

USA Today reported on a similar study, just keeping a simple food diary can DOUBLE weight loss! Surprised? Shocked? How can spending 10-15 minutes per day writing help you transform your body in record time? Well, for Dover Boot Camp Trainers there are 3 good reasons for that…

Why Journaling Works Like A Charm

Accountability – you are forced to answer to yourself at the end of every day. And the person you want to let down least is usually you… So if you commit to journaling each day, you’ll quickly get tired of writing about poor results and start doing something about it. In addition if you have a personal trainer helping you they must see exactly what you’re eating daily!

Clarity – As you journal you get a better idea of what you’ve done and what you need to do to achieve your health & fitness goals. You are constantly reminding, reviewing and re- planning which gives you a clear path to follow. You’re not left guessing and procrastinating.

Motivation – Keeping a daily record is great because anytime you feel down you can very quickly flick through your journal and see how far you’ve come; instantly giving you the self- esteem boost you need to keep pushing towards your goals.

That’s a powerful combination!

Have Your Own Body Transformation…Start Journaling Now!

Dover Boot Camp Trainers provide an easy to use nutrition program at Punch Kettlebell Gym gives you the tools necessary to design your own weekly meal plans that meet your performance and nutritional needs by telling you the best foods to eat to reach your specific goals. Not only that but using a journal such as this is the only way your personal trainers and coaches can see what you’re eating every day. Without this coaches are blind and realistically cannot help you achieve the optimum results you’re looking for!

If you’re exercising and not losing weight, it’s time to ask yourself why. As you can see the nutrition journal is a very powerful tool and has great potential to double your results! To speak with one of our experts click Dover Boot Camp

Chris Gray

President

Punch Kettlebell Gym Dover

www.PunchGymDover.com

www.DoverPersonalTrainer.com

www.DelawareBootCamps.com

Best Selling Fitness Author

“3 Steps To Your Best Body In Record Time”

But first, if you did not read last weeks blog post “Weight Loss 911-3 Proven Steps To Break A Plateau” read it here now. http://www.doverpersonaltrainer.com/weight-loss-911-3-proven-steps-to-break-a-plateau/

There’s a term that Dover Boot Camp Trainers use on a daily basis both in our own lives and here at Punch Kettlebell Gym, the term is “Proactive”. Dover Boot Camp Trainers believe strongly in being proactive in how we approach career, physical training, and just life in general.

Dover Boot Camp Trainers believe it just doesn’t make sense to be reactive, in other words waiting till something undesirable happens and then try to fix it. Why not prevent it from happening at all and save valuable time…?

The human body is an amazing machine and it adapts very quickly to what we expose it to on a daily basis, it is because of this adaptation that many people fall victim to the feared plateau explain Dover Boot Camp Trainers.

But it can be prevented……by being proactive!

First, making sure your not doing the same old thing day in and day out goes without saying. Dover Boot Camp Trainers believe following a functional fitness program that changes daily to keep the body guessing and uses no machines is half the battle.

A program that uses kettlebells, balls, wheels, ropes, rocks, tires, sandbags and other unorthodox tools will not only keep the body from plateauing but also produces twice the results in half the time.

There are a few additional ways you can prevent a plateau but lets focus on the top dog! Dover Boot Camp Trainers want to give you the hands down #1 way to proactively prevent a plateau from ever happening to you, and guarantee forward progress toward the accomplishment of your goals!

Here it is…..

Regularly scheduled fitness testing done by an experienced coach is the #1 action you can take to make sure your not wasting valuable time!

Here’s the deal…the numbers don’t lie!

When the body composition numbers are calculated we as your coaches can see exactly what’s going on with your body, and if those numbers are not moving in the right direction Dover Boot Camp Trainers can take evasive action to prevent the impending plateau.

With the absence of regular fit testing by the time you realize your stuck in rut, an apparent plateau, the reality is you’ve been plateaued for weeks maybe even months but just didn’t know it till now!

Unfortunately all that hard work and valuable time you’ve been putting in has been wasted!

Time is something you can’t get back!

By insisting on regular fitness testing you can stay on top of your progress at all times. When the numbers begin to slow you can immediately take evasive action steps to prevent the plateau from ever occurring!

In addition to that, fit testing provides your coaches with valuable intel so we can provide you with accurate action steps for improvement. Without those numbers, we are guessing!

Lastly, Dover Boot Camp Trainers say fit testing provides accountability. You can tell yourself whatever you want, but when it comes time for that fit test, the numbers are going to reflect the level of commitment you’ve put forth in the previous months.

September is fit testing month at Punch Kettlebell Gym Dover…Don’t Waste Valuable Time! Look out for a phone call from my assistant Dawn to get you scheduled.

Speaking of Dawn…she knows the value in regular fit testing, in fact she never misses one!

Because of her commitment to the testing process she has transformed her body and her life.

She stayed in full control throughout her journey and whenever her results began to slow, we made quick adjustments to make sure she maintained forward progress ultimately losing over 50 pounds of fat and gaining a significant amount of muscle!

This success could not have been achieved without regular fitness testing! To schedule yours today click Dover Boot Camp!

To Your Health,

Chris Gray

President

Punch Kettlebell Gym Dover

www.PunchGymDover.com

www.DoverPersonalTrainer.com

www.DelawareBootCamps.com